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SaturdaY Free WOD

SaturdaY Free WOD

WOD:
Teams of 4
As one person runs 400 meters the other 3 teammates are working at each of the following stations:

Wall Balls
Situps
Burpees
Rest

Team Bad Ass 7:17 Time – Reps
Oilers 5:46
Rock Star 8:30
Kick Ass 4:34

Hero WOD: “Hammer”
5 rounds with 90 second rest between each round
5 Power Cleans 135/95
10 Front Squats
5 Jerks
20 pullups

Kevin Rx’d
4:06, 10:30, 18:02, 24:53, 31:37
(4:06, 5:14, 5:42, 5:23, 5:12 each round times – 90 seconds)

Ross Rx’d
2:58, 9:34, 18:07, 25:20, 31:16
(2:58, 5:06, 7:03, 3:43, 6:26)

Shawn M. Sub’d 10 ring dips for 20 pullups
2:21, 7:00, 11:58, 18:15, 22:54
(2:21, 3:09, 3:28, 4:47 3:09)

Jeremy rx’d
1:13, 4:00, 7:38, 11:23, 15:10
(1:13, 1:17, 2:08, 2:20, 2:12)

Jose 115
1:48, 7:00, 13:04, 19:30, 26:07

Neey 115
2:50, 8:40, 17:03, 25:18

Jacob 3 rounds 115 lbs
5:40, 14:53, 24:36

Speak Your Mind

*


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